Health and Nutrition 101: Macros, Calories and Exercise … Oh, My! (Part 2)


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By Gina Cousineau

Hopefully, you possibly can hear me chanting, “Lions and tigers and bears … oh, my!” as you learn the title of this month’s column. Folks proceed to be “cuckoo for Cocoa Puffs” in the case of the newest and quickest approach to weight reduction.

I’m utterly able to serving to my shoppers take the burden off, however as everybody is aware of, maintaining it off is a complete different ball recreation. And, sadly, this recreation is misplaced by most—that’s, till they go on the following punitive and restrictive weight-reduction plan plan, and check out, attempt once more.

That being mentioned, 99% of my shoppers come to me for weight reduction. My hope, as soon as I’ve had the privilege of training and influencing them, is that they not solely win the burden loss recreation, however they achieve a lot extra, together with improved well being and vitality.

Trying to the definition of “vitality,” we see the which means to be “state of being robust and lively,” and “the facility giving continuance of life.”

That’s it, people; if you happen to knew you might lastly really feel comfy in your individual pores and skin and utterly shift the trajectory of your life by modifying your meals and train with a distinct technique, might you actually say no to this proposition?

I say “no manner.”

Earlier than I inform you somewhat secret, first reply whether or not you’ve gotten made these statements:

1. I do know what to do; I simply don’t do it.

2. The weight-reduction plan labored, I misplaced the burden (besides you’ve gotten now discovered the burden).

3. I eat a clear weight-reduction plan; I don’t know why I can’t drop some weight.

4. As soon as I hit menopause, I simply take a look at meals and achieve weight.

5. I want to weigh what I weighed in highschool or faculty or on my marriage ceremony day.

6. I’d moderately simply work out than change my weight-reduction plan.

OK, the soiled little secret is that the important thing to your weight reduction doesn’t stay in making an attempt to “out-train that unhealthy weight-reduction plan” or “how wholesome your meals selections are.” Quite, it’s the almighty “calorie deficit” straight associated to your meals consumption.

Whereas this sounds simple sufficient, there’s a nice line between too many energy, too few energy, how meals selections make you’re feeling each bodily and mentally, and the satisfaction that these energy can present, even if you find yourself wanting to drop some weight.

The 1st step is discovering a weight-reduction plan strategy which you can take pleasure in eternally, and meaning no matter whether or not you might be in a calorie deficit (for weight/fats loss), calorie surplus (for weight/muscle achieve), or homeostasis (equilibrium)—the latter being my want for us all.

Your meals selections and skill to stability meals and snacks begin with meals which can be healthful, as near nature as potential, with the right quantity of energy; macro vitamins (meals that present energy, in addition to water and fiber); and micro vitamins (meals that present nutritional vitamins and minerals); and selection to convey pleasure to you psychologically, in addition to physiologically.

Step two, discovering a diet skilled who’s each educated and skilled sufficient that can assist you execute this in your kitchen, navigating our each day lives, and the obstacles that maintain getting in our manner (i.e., comfort meals and lack of train).

Subsequent month, we sort out the “train” piece of the puzzle; this can’t be ignored, however till then, join my weekly publication by visiting my web site at, and be a part of me for complimentary digital cooking courses, webinars and extra.

Gina Cousineau sees shoppers nearly and in particular person out of her San Clemente workplace. Her in depth schooling—a BS in dietetics and MS in integrative and purposeful diet—chef coaching, and 30-plus years as a health skilled enable her to assist shoppers drop some weight and enhance their well being. You possibly can attain her at, 949.842.9975, and on Instagram and Fb @mamagslifestyle.

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